No Open Gym this Sunday

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Pre-Hab: Upper 3

2 Rounds:
5/side Half Kneeling Shoulder CAR's
15 Banded OH Tricep Extensions
15 Seated Band Pull Downs 
5 x 10 DB Bench Press

Score Type:: Total Weight

DB Bench Press Anarchy

Set 1: 20 Reps (moderate weight)
Set 2: 10 Reps
-down, halfway rep from bottom, down, full rep (this is 1 rep)
Set 3: 10 Reps
-halfway down, up, full rep down and up (this is 1 rep)
Set 4: 15 Heavy Reps w/ 3 second negative
Set 5: 10 Heavy Reps directly into 20 reps at 30% lighter weight (drop set style)

Rest 2:00 between sets 
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4 x 10 EZ Curl Bar Skull Crushers/Banded Tricep Press Downs

Score Type:: Total Weight

Optional Supplemental Accessory Work

EZ Curl Bar Skull Crushers
Set 1: 15 Reps w/ 3 second negative
Set 2: 12 Reps w/ 3 second negative
Set 3: 10 Reps w/ 3 second negative
Set 4: 10 Reps w/ 3 seconds negative

Increase weight each set, build to heavy set of 10

Banded Tricep Press Downs
5x30 Reps w/ Good Band Tension (smooth reps)
Rest 1:00 between sets
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5/31/2019 - MetCon

Score Type:: Total Time

4 Rounds:
30 Russian KB Swings (53/35)
30 Abmat Sit-ups
30 Single Leg Step Ups (24"/20")
(15/side controlling eccentric) 

20:00 CAP
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Comments

Ashley Rivera

Ashley Rivera 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 11:48

Lauren Doocy

Lauren Doocy 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 13:56

Ashley O'Shea

Ashley O'Shea 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 17:07
Notes: My first full RX WOD! Only took a year.. ;-)

Josh Shashaty

Josh Shashaty 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 14:01

Matthew MacDonald

Matthew MacDonald 4 months, 2 weeks ago / Reply

DB Bench Press: 35 lbs

Matthew MacDonald

Matthew MacDonald 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 20:00
Notes: 3+54

Lisa Otero

Lisa Otero 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 17:56
Notes: 25#KB

Christin Edwards

Christin Edwards 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 18:30

Ashley Bingaman

Ashley Bingaman 4 months, 2 weeks ago / Reply

DB Bench Press: 30 lbs

Cody Defries

Cody Defries 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 13:18

Cody Defries

Cody Defries 4 months, 2 weeks ago / Reply

DB Bench Press: 50 lbs

Emily Smith

Emily Smith 4 months, 2 weeks ago / Reply

DB Bench Press: 20 lbs

Emily Smith

Emily Smith 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 12:49

Kimberly Lowe

Kimberly Lowe 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 15:52
Notes: RXd it!!! Yeah!!!!

Kimberly Lowe

Kimberly Lowe 4 months, 2 weeks ago / Reply

DB Bench Press: 20 lbs

Andy Chacon

Andy Chacon 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 14:00

Vanessa Ross

Vanessa Ross 4 months, 2 weeks ago / Reply

DB Bench Press: 60 lbs

Vanessa Ross

Vanessa Ross 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 15:30
Notes: 16” box. Everything else rx. Probably could’ve just done 20” box. #sorelegsfordayz

Amy Maxson

Amy Maxson 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 13:56
Notes: Sub hip bridges, rest Rx

Amy Maxson

Amy Maxson 4 months, 2 weeks ago / Reply

DB Bench Press: 25 lbs
Notes: 15,20,25s heavy set

Ashley Bingaman

Ashley Bingaman 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 13:52

Melissa Bonilla

Melissa Bonilla 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 16:16
Notes: Blue kB

Jojo Riquelme

Jojo Riquelme 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 18:51
Notes: 25lbs

Jennifer Brumer 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 20:00
Notes: caught with 20 step ups left

Laura Flashman

Laura Flashman 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 17:53

Maria Ortiz 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 17:05

Timothy Brashear

Timothy Brashear 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 16:51

Ryan Gilreath

Ryan Gilreath 4 months, 2 weeks ago / Reply

DB Bench Press: 40 lbs

Ryan Gilreath

Ryan Gilreath 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 14:55

Karen Tilmon

Karen Tilmon 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 18:17
Notes: 16”box, 26lb kB, Wright’s under feet for su—Thxs Coach!

Juana Rodriguez

Juana Rodriguez 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 16:10

Niran Townsend

Niran Townsend 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 12:12
Notes: Last round 24in box step ups

David Bonilla

David Bonilla 4 months, 2 weeks ago / Reply

DB Bench Press: 70 lbs
Notes: 35/35/35/70/50

Sarah Poor-drewes

Sarah Poor-drewes 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 15:36

David Bonilla

David Bonilla 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 13:51
Notes: that KB was heavy

Sarah Poor-drewes

Sarah Poor-drewes 4 months, 2 weeks ago / Reply

DB Bench Press: 25 lbs

Sarah Poor-drewes

Sarah Poor-drewes 4 months, 2 weeks ago / Reply

EZ Curl Bar Skull Crushers/Banded Tricep Press Downs: 25 lbs

Keyne Johnson 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 18:17
Notes: 16in box, 26lb kb; weights under feet for su--Thanks Coach

Karen Tilmon

Karen Tilmon 4 months, 2 weeks ago / Reply

DB Bench Press: 15 lbs

Jose Espada

Jose Espada 4 months, 2 weeks ago / Reply

5/31/2019 - MetCon: 14:37

Jose Espada

Jose Espada 4 months, 2 weeks ago / Reply

DB Bench Press: 70 lbs
Notes: 35 40 50 70

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